Workout of the Day

CF 416 Daily – Wednesday, June 11

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Skill Work

OTM x 10

*Complete Tuesday strength if missed

 

WOD

2 Rounds for max reps

60 sec Russian KB Swing (53/35)

60 sec Rest

60 sec Ball Slams(40/20)

60 sec Rest

60 sec Row (for calories)

60 sec Rest

60 sec Burpee

60 sec Rest

 

Run WOD (7pm)

Warm-up: Run to Southern Liner Park, Drills and Skills

Work: Fartleks,

Cool Down: Jog back to 416, static stretches

CF 416 Daily – Tuesday, May 10

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Strength

A1)Deadlift

3 x 5 reps + 10lbs from last session

A2)Strict Pull-up

3 x Max

*Scale with assisted pull-ups

 

WOD

3 Rounds for time:

10 x Power Clean and Jerk (135/95)

Run 500m

CF 416 Daily – Monday, June 9

Strength

Back Squat

3 x 5 reps + 5 lbs from last session

Press

3 x 5 reps +2.5lbs from last session

 

WOD

9 Min AMRAP

10 x OH Reverse Lunge (45/25)

30 x Double Under

*Scale Double Unders with 15 attempts

 

 

CF 416 Daily – Saturday, June 7

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WOD

In Partners

20 Min AMRAP

Run 1000m

50 x Toes to Bar

40 x Wall Ball(20/14)

30 x Burpee

20 x Deadlift (225/155)

*One partner works at a time, split reps evenly at each movement

*Partners must run together

 

Running WOD (10am)

Speed Work

1) Run to Southern Linear Park

2) Warm up (Dynamic, strides, ABC strides, lunges)

3) Short hills 4x 2

4) Cool down back to 416

 

 

CF 416 Daily – Friday, June 6

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Strength

Power Clean

In 5 Min build to a heavy 1 rep

OTM x 10

Even: 1 x Power Clean @ 90% of heavy 1

Odd: SkillZ

 

WOD

5 Rounds for time:

5 x Thruster (135/95)

10 x Pull-up

Run 200m

CF 416 Daily – Thursday, May 5

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Strength

Back Squat

3 x 5 reps +5lbs from last session

Bench Press

3 x 5 reps + 2.5lbs from last session

 

WOD

12 Min AMRAP

3 x Handstand Push-up

9 x Box Jump(24/20)

15 x KB Swing(53/35)